5-HTP (5-Hydroxytryptophan)
A direct precursor to serotonin, converting more efficiently than tryptophan. Studied for effects on mood, sleep quality, and appetite regulation.
An ingredient with growing research
Buy
(PR)The links below include affiliate links (PR).
Effects reported in research
Reported to improve sleep quality and shorten sleep onset
Some research suggests mood and anxiety improvement
Short-term studies report appetite suppression and reduced calorie intake
Dosage & timing
- 100–300 mg/day.
- Bedtime dosing is common for sleep; 30 minutes before meals for appetite suppression.
- Avoid prolonged continuous use; periodic breaks are recommended.
Cautions
- •Combining with SSRIs or antidepressants risks serotonin syndrome — contraindicated.
- •Avoid with carbidopa.
- •Long-term use may cause tolerance.
- •Consult a psychiatrist or doctor if on psychiatric medications.
Supporting research
Meta-analysis of melatonin supplementation effects on sleep quality and sleep onset
PLOS ONE, 2013
A meta-analysis of 19 RCTs. Melatonin reduced sleep onset latency by an average of 7.06 minutes, extended total sleep time by 8.25 minutes, and significantly improved overall sleep quality scores compared to placebo. Particularly effective for circadian rhythm disorders such as shift work and jet lag. Low doses (0.5–1 mg) showed comparable effects to higher doses.
The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial
Journal of Research in Medical Sciences, 2012
A double-blind, placebo-controlled RCT giving magnesium 500 mg/day for 8 weeks to 46 elderly adults with primary insomnia. Subjective sleep time and sleep efficiency improved significantly, early morning awakening decreased, and serum melatonin and renin rose while cortisol fell. Because participants were elderly, the results may not generalize to young athletes, and the sample size was small.
Similar supplements
CBD (Cannabidiol)
Confidence: ModerateCannabidiol (hemp-derived, THC-free)
A non-psychoactive cannabinoid derived from hemp. Studied for effects on anxiety, sleep, inflammation, and pain. In Japan, CBD product legality and purity require careful attention.
Lithium (Low-Dose)
Confidence: Very lowLithium orotate or lithium aspartate
Ultra-low dose (1–5 mg) lithium supplements distinct from high-dose psychiatric lithium carbonate. Some research suggests neuroprotective effects, BDNF increase, and mood stabilization — but human evidence is very limited.
Magnesium Glycinate
Confidence: ModerateMagnesium glycinate (magnesium bisglycinate)
A chelated form of magnesium bound to glycine. Higher bioavailability and lower GI irritation than magnesium oxide. Evidence supports improvements in sleep, muscle recovery, and nervous system function.
Last checked: